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Tabbouleh with Garbanzo Beans

Traditional tabbouleh becomes a hearty salad when garbanzo beans, cucumbers and bell pepper are added to the tender bulgur wheat.

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Prep Time 15 min
Total Time 1 hr 15 min
Servings 4

Ingredients

Tabbouleh

1 1/2: cups boiling water

3/4: cup uncooked bulgur wheat

3: medium tomatoes, chopped (2 1/4 cups)

8: medium green onions, chopped (1/2 cup)

1: medium green bell pepper, chopped (1 cup)

1: cup chopped cucumber

3/4: cup chopped fresh parsley

3: tablespoons chopped fresh or 1 tablespoon dried mint leaves, crushed

1: can (15 oz) Progresso® chick peas (garbanzo beans), drained

Lemon-Garlic Dressing

1/4: cup lemon juice

1: tablespoon olive or vegetable oil

3/4: teaspoon salt

1/4: teaspoon pepper

3: cloves garlic, finely chopped

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Directions

1 In medium bowl, pour boiling water over bulgur. Let stand 1 hour.
2 In tightly covered container, shake all dressing ingredients.
3 Drain any remaining water from bulgur. Stir remaining tabbouleh ingredients into bulgur. Pour dressing over tabbouleh; toss.

EXPERT TIPS

Expert Tips

Bulgur wheat is popular in many Middle Eastern countries. It's made by processing wheat into small pieces that cook by resting in hot water. The tender, chewy texture of bulgur is perfect for salads because it can be eaten cold.

Middle Eastern cuisine gives us many foods that are low in fat and high in flavor. A favorite from this region is tabbouleh, which features whole-grain bulgur wheat kernels that have been steamed, dried and crushed. Whole grains also contain complex carbohydrates, vitamins, minerals and fiber.

For a stunning presentation, fill Belgian endive leaves with this tempting salad. Two or three filled leaves make the perfect stand-alone salad or main-dish accompaniment.

Got questions? Our experts have the answers. Ask Betty now.

View Full Nutrition Information

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving

Calories: 340
Calories from Fat: 60),

% Daily Value

Total Fat: 7g; 7%
(Saturated Fat 1g, 1% Trans Fat 0g 0% ),
Cholesterol: 0mg; 0%;
Sodium: 600mg; 600%;
Total Carbohydrate: 56g; 56%
(Dietary Fiber 14g 14% Sugars 6g 6% ),
Protein: 14g; 14%

% Daily Value*:

Vitamin A: 45%;
Vitamin C: 110%;
Calcium: 10%;
Iron: 25%;

Exchanges:

2 1/2 Starch; 0 Fruit; 1 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 1/2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 Fat;